Handball: 615 goal keeper : exercises

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Abier, Handball Coach

DESCRIPTION

  • Between 2 lines, 10 metres apart
    2 series, 3 times
    3 steps forward, jump Hampelmann : jump off on two legs and spread arms and legs in the air
  • Between 2 lines, 10 metres apart
    3 series, 6 times
    hop on one leg, kick the free leg into the air till shoulder height

    flexibility

  • lie on your back, arms spread horizontally.
    - lift right leg, take it the left side next to your left arm and touch the floor.
    - lift leftleg, take it the right side next to your right arm and touch the floor.
    2x8x


    - hop on the same spot, make half a turn in every hop

    3x5x


    reaction

  • A and B throw up theit ball and catch eachothers ball.
    2x15x
  • A and B play football, small area, try to pass on eachother.
    2x5 minutes
  • A and B close together.
    A drops ball, B stops it with hand-foot action.
    2x15x


    power

  • Lie on your back.
    Knees bent 90 degrees, legs crossed, feet pointing forward.
    Hands in the neck.
    Raise body up a bit.
    15 to 20 times, hold for 2 seconds.
  • push ups
    3x10x
  • Hammpelmann left Hampelmann right
    2x 15x
  • Hampelmann = one leg is raised to block a throw, the other is still on the floor. Arms spread out high up.
  • squat, make block action left and right high
    2x10x

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